Mushroom, white, exposed to ultraviolet light, raw
Mushroom, white, exposed to ultraviolet light, raw is a vegetable, providing just 22.0 calories per 100g. It is an excellent source of Vitamin D, providing 26.2 µg (175% of the Daily Value) per 100g serving. This vegetable is virtually fat-free. Vegetables provide essential vitamins, minerals, and dietary fiber with relatively few calories. They are a cornerstone of virtually every dietary guideline worldwide. Our database tracks 70 nutrients for this food, plus environmental footprint data.
Top Nutrients
Data for 70 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 92.5 | g | — | 2% |
| Calories SR | 22.0 | kcal | — | — |
| Energy (kJ) SR | 93.0 | kj | — | — |
| Protein SR | 3.1 | g | — | 6% |
| Total Fat SR | 0.34 | g | — | — |
| Carbohydrate SR | 3.3 | g | — | 2% |
| Fiber SR | 1.0 | g | — | 3% |
| Total Sugars SR | 2.0 | g | — | — |
| Starch SR | 0 | g | — | — |
| Ash SR | 0.85 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 3.0 | mg | — | 0% |
| Iron SR | 0.50 | mg | — | 6% |
| Magnesium SR | 9.0 | mg | — | 2% |
| Phosphorus SR | 86.0 | mg | — | 12% |
| Potassium SR | 318 | mg | — | 9% |
| Sodium SR | 5.0 | mg | — | 0% |
| Zinc SR | 0.52 | mg | — | 5% |
| Copper SR | 0.32 | mg | — | 35% |
| Manganese SR | 0.05 | mg | — | 2% |
| Selenium SR | 9.3 | µg | — | 17% |
Vitamins 30
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (IU) SR | 0 | IU | — | — |
| Retinol SR | 0 | µg | — | — |
| Vitamin C SR | 2.1 | mg | — | 2% |
| Vitamin D SR | 26.2 | µg | — | 175% |
| Vitamin D (IU) SR | 1,046 | IU | — | — |
| Vitamin D2 SR | 26.2 | µg | — | — |
| Vitamin D3 SR | 0 | µg | — | — |
| Vitamin E SR | 0.01 | mg | — | 0% |
| Beta-Tocopherol SR | 0.01 | mg | — | — |
| Gamma-Tocopherol SR | 0.01 | mg | — | — |
| Delta-Tocopherol SR | 0.01 | mg | — | — |
| Alpha-Tocotrienol SR | 0.05 | mg | — | — |
| Beta-Tocotrienol SR | 0 | mg | — | — |
| Gamma-Tocotrienol SR | 0 | mg | — | — |
| Delta-Tocotrienol SR | 0 | mg | — | — |
| Vitamin K1 SR | 0 | µg | — | — |
| Vitamin K1 (dihydro) SR | 0 | µg | — | — |
| Vitamin K2 (MK-4) SR | 1.0 | µg | — | — |
| Thiamin (B1) SR | 0.08 | mg | — | 7% |
| Riboflavin (B2) SR | 0.40 | mg | — | 31% |
| Niacin (B3) SR | 3.6 | mg | — | 22% |
| Pantothenic Acid (B5) SR | 1.5 | mg | — | 30% |
| Vitamin B6 SR | 0.10 | mg | — | 8% |
| Folate SR | 17.0 | µg | — | 4% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 17.0 | µg | — | — |
| Folate (DFE) SR | 17.0 | µg | — | — |
| Vitamin B12 SR | 0 | µg | — | — |
| Choline SR | 17.3 | mg | — | 3% |
| Betaine SR | 9.4 | mg | — | — |
Fatty Acids 7
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 0.05 | g | — | — |
| Monounsaturated Fat SR | 0 | g | — | — |
| Polyunsaturated Fat SR | 0.16 | g | — | — |
| Cholesterol SR | 0 | mg | — | — |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0 | g | — | — |
Individual Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) SR | 0 | g | — | — |
| Capric Acid (10:0) SR | 0 | g | — | — |
| Lauric Acid (12:0) SR | 0 | g | — | — |
| Myristic Acid (14:0) SR | 0 | g | — | — |
| Palmitic Acid (16:0) SR | 0.04 | g | — | — |
| Stearic Acid (18:0) SR | 0.01 | g | — | — |
| Linoleic Acid (18:2) SR | 0.16 | g | — | 1% |
| Linolenic Acid (18:3) SR | 0 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin D is fat-soluble. Co-consumption with dietary fat increases absorption by up to 50% compared to taking it on an empty stomach.
Dawson-Hughes et al., J Acad Nutr Diet, 2015
Vitamin D enhances intestinal phosphorus absorption and regulates phosphorus homeostasis via parathyroid hormone signalling.
Bergwitz & Jüppner, Annu Rev Med, 2010
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Other Vegetables” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Other Vegetables” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Vegetables
Top 10 countries by per capita supply of the “Vegetables” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+76%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
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Frequently Asked Questions
How many calories are in Mushroom, white, exposed to ultraviolet light, raw?
Mushroom, white, exposed to ultraviolet light, raw contains 22.0 kcal per 100 grams, making it a very low-calorie food. The energy comes from 3.1g of protein (56% of calories), 0.34g of fat (14%), and 3.3g of carbohydrates (59%). Carbohydrates are the primary energy source.
What is Mushroom, white, exposed to ultraviolet light, raw most nutritious for?
The standout nutrient in Mushroom, white, exposed to ultraviolet light, raw is Vitamin D, providing 26.2 µg per 100g (175% of the Daily Value). It is also a notable source of Copper (35% DV). Our database tracks 70 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Mushroom, white, exposed to ultraviolet light, raw high in protein?
Mushroom, white, exposed to ultraviolet light, raw contains 3.1g of protein per 100 grams. While not a high-protein food, it can contribute to daily protein needs as part of a varied diet.
How much fiber is in Mushroom, white, exposed to ultraviolet light, raw?
Mushroom, white, exposed to ultraviolet light, raw contains 1.0g of fiber per 100 grams, which is a small amount. To increase fiber intake, consider pairing with high-fiber foods such as legumes, whole grains, or vegetables.